EFFECTS OF AN EIGHT-WEEK ELASTIC BAND RESISTANCE TRAINING PROTOCOL ON SPRINT PERFORMANCE IN YOUTH BASKETBALL PLAYERS
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Sep 1, 2026
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Dušan Stanković
https://orcid.org/0000-0002-2216-5856
Saša Bubanj
https://orcid.org/0000-0002-7548-3321
https://orcid.org/0000-0002-2216-5856
Saša Bubanj
https://orcid.org/0000-0002-7548-3321
Abstract
Professional basketball places significant stress on the lower extremities, necessitating systematic resistance training to enhance athletic performance and mitigate injury risk. This study aimed to evaluate the effects of an eight-week standardized elastic band resistance training protocol on sprint performance in youth basketball players. Twenty-seven participants (n=13 experimental; n=14 control) completed an eight-week intervention. Sprint performance (5m and 10m) was measured pre- and post-intervention. Results indicated that the experimental group achieved statistically significant improvements in 5m sprint times (p=0.015; d=0.78), reflecting moderate effect sizes. While 10m sprint times showed a positive trend, these changes did not reach statistical significance (p=0.106; d=0.48). The control group exhibited no significant changes, with trivial effect sizes across all metrics. These findings demonstrate that a standardized elastic band training protocol is an effective, scalable strategy for enhancing explosive initial acceleration in youth athletes. Due to the portability and cost-effectiveness of elastic resistance, this protocol represents a highly practical solution for off-season conditioning. Future research should investigate long-term neuromuscular adaptations across broader athletic populations to further optimize athletic development.
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Keywords
Elastic bands, sprint performance, youth basketball, resistance training
References
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10. Liao, K. F., Nassis, G., Bishop, C., Yang, W., Bian, C., & Li, Y. M. (2022). Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. Biology of sport, 39(3), 485-497. DOI: 10.5114/biolsport.2022.107024
11. Lopes, J. S. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116. DOI: 10.1177/2050312119831116
12. Mascarin, N. C., de Lira, C. A. B., Vancini, R. L., de Castro Pochini, A., da Silva, A. C., & dos Santos Andrade, M. (2017). Strength training using elastic bands: Improvement of muscle power and throwing performance in young female handball players. Journal of sport rehabilitation, 26(3), 245-252. DOI: 10.1123/jsr.2015-0153
13. McQuilliam, S. J., Clark, D. R., Erskine, R. M., & Brownlee, T. E. (2020). Free-weight resistance training in youth athletes: a narrative review. Sports Medicine, 50(9), 1567-1580. DOI: 10.1007/s40279-020-01307-7
14. Meylan, C. M. P., Cronin, J. B., Oliver, J. L., Hopkins, W. G., & Contreras, B. (2014). The effect of maturation on adaptations to strength training and detraining in 11–15‐year‐olds. Scandinavian journal of medicine & science in sports, 24(3), e156-e164 DOI: 10.1111/sms.12128
15. Santos, E. J., & Janeira, M. A. (2012). The effects of resistance training on explosive strength indicators in adolescent basketball players. The journal of strength & conditioning research, 26(10), 2641-2647. DOI: 10.1519/JSC.0b013e31823f8dd4
16. Shi, L., Ye, X., Han, D., Yang, C., & Tu, Y. (2023). Acute effects of back squat combined with different elastic band resistance on vertical jump performance in collegiate basketball players. Journal of Sports Science & Medicine, 22(3), 502. DOI: 10.52082/jssm.2023.502
17. Strokosch, A., Louit, L., Seitz, L., Clarke, R., & Hughes, J. D. (2018). Impact of accommodating resistance in potentiating horizontal-jump performance in professional rugby league players. International Journal of Sports Physiology and Performance, 13(9), 1223-1229. DOI: 10.1123/ijspp.2017-0697
18. T. J. Jackson, C. Starkey, D. McElhiney, and B. G. Domb, “Epidemiology of Hip Injuries in the National Basketball Association: A 24-Year Overview,” Orthop. J. Sport. Med., vol. 1, no. 3, Aug. 2013, doi: 10.1177/2325967113499130.
19. Wilson, J., & Kritz, M. (2014). Practical guidelines and considerations for the use of elastic bands in strength and conditioning. Strength & Conditioning Journal, 36(5), 1-9. doi: 10.1519/SSC.0000000000000087
20. Yáñez-García, J. M., Rodríguez-Rosell, D., Mora-Custodio, R., & González-Badillo, J. J. (2022). Changes in muscle strength, jump, and sprint performance in young elite basketball players: The impact of combined high-speed resistance training and plyometrics. The Journal of Strength & Conditioning Research, 36(2), 478-485. DOI: 10.1519/JSC.0000000000003472
2. Aloui, G., Hammami, M., Fathloun, M., Hermassi, S., Gaamouri, N., Shephard, R. J., & Chelly, M. S. (2019). Effects of an 8-week in-season elastic band training program on explosive muscle performance, change of direction, and repeated changes of direction in the lower limbs of junior male handball players. The Journal of Strength & Conditioning Research, 33(7), 1804-1815. DOI: 10.1519/JSC.0000000000002786
3. Andreoli, C. V., Chiaramonti, B. C., Biruel, E., de Castro Pochini, A., Ejnisman, B., & Cohen, M. (2018). Epidemiology of sports injuries in basketball: integrative systematic review. BMJ open sport & exercise medicine, 4(1), e000468. DOI: 10.1136/bmjsem-2018-000468
4. Barrera-Domínguez, F. J., Almagro, B. J., Sáez de Villarreal, E., & Molina-López, J. (2023). Effect of individualised strength and plyometric training on the physical performance of basketball players. European Journal of Sport Science, 23(12), 2379-2388. DOI: 10.1080/17461391.2023.2238690
5. Chaouachi, A., Brughelli, M., Chamari, K., Levin, G. T., Abdelkrim, N. B., Laurencelle, L., & Castagna, C. (2009). Lower limb maximal dynamic strength and agility determinants in elite basketball players. The Journal of Strength & Conditioning Research, 23(5), 1570-1577. 10.1519/JSC.0b013e3181a4e7f0
6. Cohen, J. (2013). Statistical power analysis for the behavioral sciences. routledge. https://doi.org/10.4324/9780203771587
7. Colado, J. C., Mena, R., Calatayud, J., Gargallo, P., Flández, J., & Page, P. (2020). Effects of strength training with variable elastic resistance across the lifespan: a systematic review. Cultura, Ciencia y Deporte, 15(44). DOI: https://doi.org/10.12800/ccd.v15i44.1458
8. Emery, C. A., Owoeye, O. B., Räisänen, A. M., Befus, K., Hubkarao, T., Palacios-Derflingher, L., & Pasanen, K. (2022). The “shred injuries basketball” neuromuscular training warm-up program reduces ankle and knee injury rates by 36% in youth basketball. journal of orthopaedic & sports physical therapy, 52(1), 40-48. DOI: 10.2519/jospt.2022.10959
9. Iversen, V. M., Mork, P. J., Vasseljen, O., Bergquist, R., & Fimland, M. S. (2017). Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study. European journal of sport science, 17(8), 973-982. DOI: 10.1080/17461391.2017.1337229
10. Liao, K. F., Nassis, G., Bishop, C., Yang, W., Bian, C., & Li, Y. M. (2022). Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. Biology of sport, 39(3), 485-497. DOI: 10.5114/biolsport.2022.107024
11. Lopes, J. S. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116. DOI: 10.1177/2050312119831116
12. Mascarin, N. C., de Lira, C. A. B., Vancini, R. L., de Castro Pochini, A., da Silva, A. C., & dos Santos Andrade, M. (2017). Strength training using elastic bands: Improvement of muscle power and throwing performance in young female handball players. Journal of sport rehabilitation, 26(3), 245-252. DOI: 10.1123/jsr.2015-0153
13. McQuilliam, S. J., Clark, D. R., Erskine, R. M., & Brownlee, T. E. (2020). Free-weight resistance training in youth athletes: a narrative review. Sports Medicine, 50(9), 1567-1580. DOI: 10.1007/s40279-020-01307-7
14. Meylan, C. M. P., Cronin, J. B., Oliver, J. L., Hopkins, W. G., & Contreras, B. (2014). The effect of maturation on adaptations to strength training and detraining in 11–15‐year‐olds. Scandinavian journal of medicine & science in sports, 24(3), e156-e164 DOI: 10.1111/sms.12128
15. Santos, E. J., & Janeira, M. A. (2012). The effects of resistance training on explosive strength indicators in adolescent basketball players. The journal of strength & conditioning research, 26(10), 2641-2647. DOI: 10.1519/JSC.0b013e31823f8dd4
16. Shi, L., Ye, X., Han, D., Yang, C., & Tu, Y. (2023). Acute effects of back squat combined with different elastic band resistance on vertical jump performance in collegiate basketball players. Journal of Sports Science & Medicine, 22(3), 502. DOI: 10.52082/jssm.2023.502
17. Strokosch, A., Louit, L., Seitz, L., Clarke, R., & Hughes, J. D. (2018). Impact of accommodating resistance in potentiating horizontal-jump performance in professional rugby league players. International Journal of Sports Physiology and Performance, 13(9), 1223-1229. DOI: 10.1123/ijspp.2017-0697
18. T. J. Jackson, C. Starkey, D. McElhiney, and B. G. Domb, “Epidemiology of Hip Injuries in the National Basketball Association: A 24-Year Overview,” Orthop. J. Sport. Med., vol. 1, no. 3, Aug. 2013, doi: 10.1177/2325967113499130.
19. Wilson, J., & Kritz, M. (2014). Practical guidelines and considerations for the use of elastic bands in strength and conditioning. Strength & Conditioning Journal, 36(5), 1-9. doi: 10.1519/SSC.0000000000000087
20. Yáñez-García, J. M., Rodríguez-Rosell, D., Mora-Custodio, R., & González-Badillo, J. J. (2022). Changes in muscle strength, jump, and sprint performance in young elite basketball players: The impact of combined high-speed resistance training and plyometrics. The Journal of Strength & Conditioning Research, 36(2), 478-485. DOI: 10.1519/JSC.0000000000003472
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Stanković, D., & Bubanj, S. (2026). EFFECTS OF AN EIGHT-WEEK ELASTIC BAND RESISTANCE TRAINING PROTOCOL ON SPRINT PERFORMANCE IN YOUTH BASKETBALL PLAYERS. Physical Education and Sport Through The Centuries, 13(2), 83–90. Retrieved from https://phedss.fsfv-pr.rs/index.php/phedss/article/view/85
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